Perfectionism is a term that we often hear around our workplace or social life. Some people consider it a psychological trait or issue, while perfectionists think it pushes them to their absolute best.
What Is Perfectionism?
As per several studies in psychology, the terminology “perfectionism” is used to represent one of the several personality traits in humans. As per the arguments in “Psychodynamics of normal and neurotic perfectionism” by D. E. Hamachek in 1978, there are two types of perfectionists in the world. As such, the people categorized into normal perfectionism are aware of their level of self-esteem. They do not compromise their self-worth to obtain unattainable results. They also happen to enjoy being perfectionists and have a sense of pleasure from the extensive efforts they put in.
On the other hand, the people categorized into neurotic perfectionism are likely to set unrealistic targets for themselves. When they cannot achieve those goals after giving their best shots, they tend to become dissatisfied with their performance.
Also, there are scales developed by various psychologists that are used to measure the level of perfectionism. They are Multidimensional perfectionism scale (MPS) [one in 1990 and another in 1991], Almost perfect scale-revised (APS-R) in 1996, Perfectionism Cognitions Inventory (PCI) in 1998, Perfectionistic Self-Presentation Scale (PSPS) in 2003, and Physical appearance perfectionism scale (PAPS) in 2012.
Types of Perfectionism
There are three subtypes of perfectionism. They are:
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Socially Prescribed Perfectionists
These bunch of perfectionists happen to be very self-critical. They feel the whole world’s burden on their shoulders and are immensely pressured to perform at their best. They fear being rejected by others due to their imperfections. All of this leads to anxiety and low self-confidence.
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Other-Oriented Perfectionists
This bunch of perfectionists holds others to impractical high standards. As a result, they are extremely critical and judgmental of others. Such behavior often results in poor relationships. They face trouble building relationships due to their judgmental and harsh critical behaviors.
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Self-Oriented Perfectionists
This bunch of perfectionists is meticulous and organized. They set high but realistic standards in their personal and professional lives. They can easily attain those goals because such perfectionism is usually related to adaptive perfectionism. As a result, they exhibit more positive emotions, show greater productivity, and are less prone to depression.
Are You a Perfectionist or a High Performer?
Being a perfectionist does not make you a high performer.
Perfectionists often consider themselves to be high performers. But, in reality, they are not. See the list below to see if you fit in.
1. Improbable Goals
Perfectionists are known for setting unreasonable goals that can negatively affect them. Often, their desired goals tend to be unattainable. Some might argue that high achievers set higher standards, but they know their limits and set their goals accordingly. Unlike them, perfectionists do not think if their goals are practical.
2. Fear of Failure
High achievers have the undying desire to work hard and attain their goals. They are satisfied with the steps they take to achieve those objectives. On the other hand, the perfectionists are alarmed with the idea of not attaining their targets. As such, they strive to reach their goals because of the fear of losing. Hence, both groups have different motivations to reach the final objective.
3. Total Failure
High achievers are often satisfied with their performance. They understand that everything cannot be perfect or foolproof. They take the win even if it is almost perfect. But perfectionists are not satisfied with such results. They have an all-or-nothing ideology. As such, they disregard any progress towards their objectives unless the result satisfies them.
4. Exceedingly Critical
High achievers are often satisfied and proud of their endeavors. They encourage others to perform better and are highly supportive. In contrast, perfectionists think differently. They are quick to point out mistakes and errors, even if those are negligible. They cannot stand the idea of anything being less than perfection. Imperfections get on their nerves. As such, they see the bad in things before they even try to look into the good side. They are more pessimistic than optimistic. Perfectionists are highly critical of their work and accomplishments. They are tremendously judgmental and push others hard to ensure there is no room for failure.
5. Emphasis on Result
High achievers thoroughly enjoy the entire procedure of reaching their goal. Whether long hours at work or late-night studies, they enjoy the progress more than they enjoy the results. They think of it as a learning experience even if they cannot achieve their goals. On the other hand, perfectionists are never satisfied with the process. Their focus is on the result. They do not care if they are two weeks ahead of schedule. They will end up questioning why they were not four-week ahead of time. They are so concentrated on getting the desired result that they fail to relish a wonderful learning and growing opportunity.
6. Defensiveness
High achievers always welcome constructive criticism of their work. They like to comprehend others’ opinions of their performance. If they feel that there is room for improvement, they adjust accordingly. On the other hand, perfectionists dislike criticism of their work. They are afraid of their performance being imperfect. Thus, they face criticism defensively and become agitated.
7. Low Self-confidence
High achievers enjoy a high level of self-esteem. But, perfectionists suffer from low self-esteem due to their high self-criticism. It often makes them unhappy and might cause them to suffer from depression.
Perfectionism Is Self-abuse
Perfectionism is another word for self-abuse. Yes, you read it right.
As per clinical psychologist Anne Wilson Schaef, “Perfectionism is self-abuse of the highest order.” Perfectionism even leads to anxiety and depression in many people. Here we will talk about some common behavior of perfectionists that results in self-abuse.
1. Critically Evaluating Oneself
Perfectionists tend to criticize their work aggressively. They ponder about what they could have done differently to achieve an even better result. Plus, they are keen on pointing out their mistakes and sloppiness. As a result, they are often dissatisfied and unhappy with their results. Even if their task was a work of art, they criticize it so badly that they think it was a poor performance. If someone tries to cheer them up, they think it is just a show of sympathy.
2. Unrealistic Objectives
They set impractical targets, which means they cannot achieve them. Perfectionists do not think if their goals and objectives are practical. As such, they are saddened and demotivated by their performance.
3. Disregarding Imperfections
Perfectionists want everything to be perfect. Some even the slightest hint of an error will make them disregard an entire task. They crave to see perfection in everything. As a result, they refuse to accept anything that is not perfect in their eyes.
4. Self-Doubt
Perfectionists often second-guess their choices. As such, they are too focused with what might be the correct and appropriate way to get the job done effectively and efficiently. In the process, they lose sight of the bigger goals and self-doubt clouds their potential and performance.
5. Procrastination
People may think perfectionism and procrastination are antonyms. But, these two terms go hand-in-hand. Perfectionists are hell-bent on doing a “perfect” job. So, they fret excessively about getting the job, and ultimately, their over-thinking ensures that they are only thinking and not doing anything at all. Hence, the result is procrastination.
6. Belief That Others Should Be Perfect
As perfectionists strive to be perfect in everything, they believe others should too. They want others to crave perfection as they do. Hence, if any one is not as motivated about perfect results as them, they push them too hard to pursue them.
Finally, perfectionists become insufferable due to their perfectionism. They are extremely judgmental and critical of others and themselves. People often do not want to work with perfectionist. Such terrible behavior leads to catastrophic disasters. For instance, a study found that self-criticism and perfectionism are strongly related to self-harm. So, there is a high chance that perfectionists might harm themselves.
If you had the perception that perfectionism is great, rethink now!
The Ugly Side of Perfectionism
Some people argue that perfectionism leads to individuals working hard to produce quality work. They strive hard and aim for uttermost excellence. Yes, it is true. Yet, perfectionists can get derailed way too easily. Often, the desire for perfectionism leads an individual to take a darker route. Sadly, the individual fails to realize the mistake until it is too late.
The dark side of perfectionism is indeed a terrible nightmare for future generations. A study by Thomas Curran and Andrew P. Hill found that the rate of perfectionism is on the rise among young people. The study is based on the period between 1989 and 2016. The college students’ answers to the Multidimensional Perfectionism Scale (MSP) show that individuals are increasingly compelled to strive and attain a progressively higher standard. The same study also found links between perfectionism and mental illness. The illnesses include eating disorders, depression, and anxiety in people between the age of 20 and 29 years.
Several studies have linked perfectionism with a long list of clinical issues. These include:
- Agoraphobia
- Anorexia
- Anxiety
- Binge Eating
- Bulimia
- Chronic Fatigue Syndrome
- Chronic Headaches
- Depression
- Dyspepsia
- Early Mortality
- Eating Disorder
- Hoarding
- Insomnia
- Obsessive-Compulsive Disorder
- Post-Traumatic Stress Disorder
- Self-Harm
- Social Anxiety Disorder
- Suicide
Additionally, a study conducted by Fateme Saleh Esfahani and Mohammad Ali Besharathas in 2010 associated perfectionism with anger. It positively related socially prescribed perfectionism and self-oriented perfectionism with anger. It also negatively connected perfectionism with anger control dimensions. In these cases, the cause of anger has been identified as frustrations from not achieving targets and perceived mistreatment by others.
Perhaps, one of the most saddening parts of perfectionism is the effect it has on children. Researchers have found that young children suffer from anger, anxiety, and depression. Children of perfectionist parents suffer the most. According to psychoanalyst H. David Stein, parents, who cannot deal with their imperfections, are incapable of dealing with their children’s imperfections. Of course, these children suffer the worst. They grow up with a feeling of inadequacy because they cannot live up to the extremely high standards set by their parents. It destroys their sense of self-worth.
Another meta-analysis by Thomas Curran and Andrew P. Hill in 2016 compared two groups of people – one group set higher standards for themselves, and the other group did not have any. It showed that students, employees, and athletes received little benefit from setting higher standards than their counterparts. In addition, those with maladaptive perfectionism had suffered from considerably higher burnout.
Vicious Cycle Of Perfectionism and Depression
In their research in 2019, Thomas Curran and Andrew P. Hill’s showed a significant increase in the rate of perfectionism among young people in the period between 1989 and 2016. In light of that finding, some older researchers exhibited a connection between perfectionism and depression.
A study by Sherri Melrose in 2011 shows that people are more prone to falling into depression because of neurotic perfectionism. In addition, a review published in the Journal of Psychiatric Research in 2013 vividly showed that almost thirty percent of undergraduate university students exhibited signs of depression. Apart from that, the World Health Organization (WHO) reported that over 300 million people are suffering from depression approximately. It is about 4.4 % of the global population. That number of people also suffers from various anxiety disorders.
In that report, depression is cited as one of the biggest contributors to global disability. According to Misha Ketchell’s 2018 article, perfectionism is a hidden epidemic among the young generation.
In short, perfectionism and depression are connected in five short steps.
- Perfectionists sets unattainable goals.
- They fail to achieve their goals because they are practically impossible. But perfectionists refuses to acknowledge its impracticality.
- The continuous pressure to excel and reach the goals and the resultant inevitable failures psychologically affect perfectionists. They fail to get a viable result, thus affecting their productivity and overall effectiveness. They slowly begin to burn out.
- Failures cause perfectionists to become increasingly critical of their own actions. As such, they blame themselves and are judgmental of their perceived poor performance. It results in low self-esteem, increased anxiety, and, ultimately, depression.
- Finally, they give up and set new impractical goals to try again.
The vicious cycle of perfectionism and depression is an increasingly concerning issue for all. According to the World Health Organisation (WHO) fact sheet on suicide, there is a strong link between depression and suicide. People who cannot deal with stress, anxiety, and other problems in life often choose to end their lives impulsively.
In Sydney, Australia, the Australian Catholic University’s clinical psychology lecturer and researcher Madeleine Ferrari led a study to find a method to counteract the perils of perfectionism and depression. In that study, Madeleine Ferrari and her team of researchers highlighted the importance of self-compassion. According to them, self-compassion is capable of weakening the bond between depression and maladaptive perfectionism.
In addition, you will need to employ various tactics to get out of the vicious circle of perfectionism and depression and develop a positive outlook towards life. It will be ideal if you seek professional help.
7 Hacks to Overcome Perfectionism
1. Personal Mission Statement
The statement should vividly explain who you are as a person, your beliefs, objectives, and how you plan to lead a life that exemplifies your values.
2. Self-analysis
It may seem surprisingly contradictory as perfectionists are judgmental and self-critical. But, self-analysis is essential. Self-awareness is important. You need to analyze how perfectionism has affected your life objectively. Find out the aspects of life that have flourished and the ones that have suffered. Work on fixing it accordingly.
3. Self-care
Perfectionists are intent on getting the perfect results. Their drive for perfection means that they often neglect their physical and psychological well-being. As such, it would be ideal if you start taking care of yourself. Invest in yourself. Focus on self-care. Ensure that you are getting sufficient sleep and eating healthy food. Develop a work-life balance not to burn out and remain healthy (both physically and mentally).
4. Be Open To Making Mistakes
Perfectionists dislike making mistakes. For them, there should be no chance of making errors. Instead of being so hard on yourself, allow yourself to make mistakes. Consider these mistakes to be great learning opportunities. It will help you grow and perform better. Perhaps, taking a new hobby or activity would help. For instance, if you are not a skilled equestrian, you can start horse riding as a leisure activity. You will most likely make mistakes and learn from them. Do not try to be perfect in it. Rather, you should enjoy the experience. This will help you be more open to making mistakes and be less critical of yourself.
5. Set Realistic Goals
Perfectionists are known for their ability to set awfully high (and often unattainable) standards. So, it would be ideal for you to evaluate your existing goals. Ensure they are practical, not impractical. Realistic goals will ensure they are more feasible. As such, your stress levels will likely decrease while boosting your confidence.
6. Be Receptive To Criticism
Perfectionists often become defensive whenever they face criticism. It is because they usually have lower self-esteem, and they feel the criticisms attack them personally. It deprives them of a wonderful chance to gain insight from constructive criticism. Such criticisms are healthy and can help them improve.
7. Avoid Procrastination
Perfectionists have gained enough notoriety for being procrastinators. Their primary excuse is that they cannot do the job perfectly if they do not do the job. We all know that it is a bunch of crap. It will help if you start with preparing an outline. Then, just go with the flow. Remember that your work does not need to be perfect on the first attempt.
Conclusion: Understanding Perfectionism
Perfectionism is a double-edged sword. It has its benefits and drawbacks. The dark side is the scary and ugly part. So, it’s important to overcome perfectionism while remaining a perfectionist. This brings to the question – how can you remain a perfectionist if you are trying to overcome perfectionism? The straightforward answer is that you need to differentiate between normal and neurotic perfectionism. You need to pursue adaptive perfectionism instead of clinging to maladaptive perfectionism. The seven hacks to overcome perfectionism was explained to address how you can do it.
